When you can create some self-care practices in your life, you are more likely to respond to your child in a patient, rational way. There is no way to be a perfect parent and there isn’t a manual for your child. Being as supportive as possible for your children whilst prioritising healthy eating, exercise, sleep and good mental health practices is the best thing you can do as a parent. Make sure you also ask for help when you need it- from friends, family or health professionals.

Your children look up to you and will likely imitate what you do. Take time to consider whether what you’re asking your child to do reflects your own behaviours. If not, it’s a great opportunity to work on your own mental health alongside your child’s. See Parent and carer wellbeing for more coping strategies.

By spending quality time with your child, you create stronger family bonds and a healthy mental health environment. Turn the television off during mealtimes, go for a short walk, help with homework activities or find new spots to explore on the weekend.

Coping strategies are those emotions we display after something hasn’t gone our way or is stressful. Practising coping strategies every day on small behaviours in order to create healthy habits. If the train is running late, look for a relaxing coping strategy like listening to your favourite song or a breathing technique; if you have a mental blank over a work or school project, go for a 10-minute active coping strategy walk around the block; if you are struggling to get to sleep after overthinking, journal your thoughts down as a creative coping strategy. 

When you are tired, hungry or multiple things seem to be going wrong, it’s even more important to understand coping strategies, display them in front of your children and help your children implement them. 

Gathering information about your child’s mental health may mean keeping a diary of their feelings, behaviours and external influences. This can be a very useful way to understand themes or patterns of behaviour, how often they may occur and what are the main contributors. If/when you are speaking to a health professional about your child’s mental health, these notes can be very practical.

Mental health is something that will always be present in your child’s life. As they age and grow, so too will the conversations around their mental health. Meet them at their level of understanding and continue to evolve the conversation to suit different stages of their life.

There are many positive mental health outcomes from the social connection that community involvement provides. It contributes to a sense of belonging and can develop relationships and emotional well-being in children and the wider family. Seek out community connections such as sporting clubs, music or drama societies, education or craft groups, and cultural or outdoor groups. A community’s social cohesion is directly correlated with a reduction in mental health concerns. 

Creating a lifestyle around healthy eating and active living is a great way to both improve mental health and reduce the risk of mental health concerns. It can be both a preventive measure and management tool for most mental health conditions. 

Healthy eating and active living can also help improve other secondary factors affecting mental health including boosting endorphins, regulating blood sugar levels or providing more regular sleep patterns. See How much movement is enough for more information.